#6- Bone Density Loss:
Why it Happens: Bone density naturally decreases with age, particularly after menopause due to the decline in estrogen levels. This can lead to conditions like osteoporosis, where bones become weak and brittle, increasing the risk of fractures. However, you can take steps to strengthen your bones and maintain a healthy skeletal structure.
Solution:
- Exercise:
- Weight-Bearing Exercises: All the metabolic workouts will help! Even engaging in activities like walking, jogging, and dancing too! These exercises help maintain bone density by stimulating bone formation.
- Strength Training: Use weights or resistance bands to perform exercises like squats, deadlifts, and shoulder presses. Focus on controlled movements to strengthen bones and improve overall bone health.
- Balance Exercises: Practice balance exercises like standing on one foot or Tai Chi to improve stability and prevent falls, reducing the risk of fractures.
- Diet:
- Calcium: Essential for bone health, calcium can be found in dairy products, leafy greens, and fortified foods.
- Vitamin D: Helps the body absorb calcium. Sun exposure and foods like fatty fish, egg yolks, and fortified foods are good sources.
- Magnesium: Important for bone structure, found in nuts, seeds, and whole grains.
- Examples: Include yogurt, cheese, spinach, kale, salmon, and fortified cereals.
YOU GOT THIS! Bone density loss can be a silent issue, often not noticed until a fracture occurs. It can be worrisome to think about the fragility of your bones. However, by incorporating weight-bearing exercises and ensuring a nutrient-rich diet, you can strengthen your bones and maintain a robust and healthy skeletal structure for life!
#7- Sagging Skin
Why it Happens: Reduced collagen and elastin production, along with loss of subcutaneous fat, contribute to sagging skin. Collagen and elastin are proteins that provide structure and elasticity to the skin. As we age, their production decreases, leading to less firm and more saggy skin. But do not worry, because you can enhance your skin’s appearance with the right exercises and nutrition!
Solution:
- THE BEST: Sagging skin can happen anywhere on your body, all the weighted exercises mentioned in this article will most certainly help to fill out the skin and provide a more toned appearance.
- TRY: Compounded movements like stationary lunges with a bicep curl to target more than one muscle group at a time.
- THE HOW: Set up in your lunge position as described earlier. Lower your body, once at 90 degrees complete your bicep curl prior to returning to a stand. Repeat on the other leg.
- THE REPS & SETS: 10 reps, 3 sets, 3 times per week. Increase weight and vary your arm exercises as they become easier.
- More Amazing Options:
- Exercise:
- Resistance Training: Perform exercises like chest presses, rows, and triceps dips using weights or resistance bands. Focus on controlled movements to build muscle mass.
- Yoga: Incorporate poses like downward dog, warrior II, and cobra, which enhance flexibility and muscle strength, improving skin tone.
- Facial Exercises: Practice moves like cheek lifts, jawline exercises, to tone facial muscles and reduce sagging around the face and neck.
- Exercise:
- TRY: Compounded movements like stationary lunges with a bicep curl to target more than one muscle group at a time.
- Diet:
- Vitamins C and E: These vitamins are essential for collagen production and skin repair. Include fruits, vegetables, nuts, and seeds in your diet.
- Hydration: Drinking plenty of water helps to maintain skin elasticity and of course overall health.
- Examples: Include berries, citrus fruits, almonds, sunflower seeds, spinach, and bell peppers.
YOU GOT THIS! Sagging skin can impact your confidence and make you feel older than you are. It is normal to feel upset when your skin loses its firmness. But there is good news! Through resistance and metabolic training and a nutrient-rich diet, you can improve your skin tone and feel more youthful and vibrant.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
